Flour vs. Hazelnut
Nutrition comparison of Flour and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and hazelnut:
- Both flour and hazelnut are high in calories, dietary fiber and protein.
- Flour has 17.1 times less sugar than hazelnut.
- Flour has signficantly less saturated fat than hazelnut.
- Hazelnut has more thiamin, riboflavin, Vitamin B6 and folate.
- Hazelnut is an excellent source of Vitamin E, calcium, iron and potassium.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flour and hazelnut are high in calories. Hazelnut has 77% more calories than flour - flour has 364 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, flour is much heavier in carbs, much lighter in fat and similar to hazelnut for protein. Flour has a macronutrient ratio of 12:86:2 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Hazelnut | |
|---|---|---|
| Protein | 12% | 9% |
| Carbohydrates | 86% | 10% |
| Fat | 2% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and hazelnut has 77% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both flour and hazelnut are high in dietary fiber. Hazelnut has 248% more dietary fiber than flour - flour has 2.7g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Flour has 17.1 times less sugar than hazelnut - flour has 0.27g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Both flour and hazelnut are high in protein. Hazelnut has 45% more protein than flour - flour has 10.3g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Flour has signficantly less saturated fat than hazelnut - flour has 0.16g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Hazelnut has more Vitamin C than flour - hazelnut has 3.8mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Vitamin A
Hazelnut and flour contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 253 times more Vitamin E than flour - flour has 0.06mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Vitamin K
Flour and hazelnut contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, riboflavin, Vitamin B6 and folate. Both flour and hazelnut contain significant amounts of niacin and pantothenic acid.
| Flour | Hazelnut | |
|---|---|---|
| Thiamin | 0.12 MG | 0.338 MG |
| Riboflavin | 0.04 MG | 0.123 MG |
| Niacin | 1.25 MG | 2.05 MG |
| Pantothenic acid | 0.438 MG | 0.923 MG |
| Vitamin B6 | 0.044 MG | 0.62 MG |
| Folate | 26 UG | 88 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 720% more calcium than flour - flour has 15mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 274% more iron than flour - flour has 1.2mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Hazelnut is an excellent source of potassium and it has 606% more potassium than flour - flour has 107mg of potassium per 100 grams and hazelnut has 755mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Flour | Hazelnut | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | ~ |
| beta-carotene | ~ | 36 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hazelnut has more alpha linoleic acid (ALA) than flour per 100 grams.
| Flour | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.06 G |
| Total | 0.022 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than flour per 100 grams.
| Flour | Hazelnut | |
|---|---|---|
| linoleic acid | 0.391 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.391 G | 8.463 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Flour g
()
|
Daily Values (%) |
Hazelnut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flour or hazelnut contain more calories in 100 grams?Both flour and hazelnut are high in calories. Hazelnut has 80% more calories than flour - flour has 364 calories in 100g and hazelnut has 646 calories.
Does flour or hazelnut have more carbohydrates?
By weight, flour is high in carbohydrates and hazelnut has 80% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and hazelnut has 17.6g of carbohydrates.
Does flour or hazelnut contain more calcium?
Hazelnut is a rich source of calcium and it has 720% more calcium than flour - flour has 15mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does flour or hazelnut contain more iron?
Hazelnut is an abundant source of iron and it has 270% more iron than flour - flour has 1.2mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does flour or hazelnut contain more potassium?
Hazelnut is a rich source of potassium and it has 610% more potassium than flour - flour has 107mg of potassium in 100 grams and hazelnut has 755mg of potassium.